5 Common Mistakes to Prevent Gains

Mistake 1: Hitting the Ceiling too often

There’s something about the weight room that can make normal, everyday guys go crazy and act like they’re in the running for gold at the Olympics. Even if they don’t hit a PR every day, they seem more than willing to put life and limb on the line trying. They pile intensity on top of intensity, volume on top of volume, and in a matter of weeks grind themselves into the dirt.

What you really want to do to get big and maximize the release of HGH and testosterone, though, is to complete 4-6 sets of 6-12 reps at about 70 percent of your one-rep max for nearly all of the exercises you do. Stick to the big three [squat, bench, deadlift] and the gains will come.”

Mistake 2: Not being properly Hydrated

When you switch from a sedentary lifestyle to an active one, your body’s need for food and water will go up—especially the latter. If you don’t increase the amount you drink, you will get dehydrated, and it won’t be good for your workout quality, mental clarity, or overall well-being.

You may not want to be that guy in the Zubaz pants who totes a small barrel of water around with him in the gym, but guess what? You don’t need to be.Don’t take this as permission to under-hydrate outside of the gym, though, especially if your goal is to add muscle.

Our muscles are made out of water so you will need as much hydration as you can get.It’s critical that you’re never dehydrated if you want to build muscle and gain mass.How do you know if you’re drinking enough? A good rule of thumb is, if you’re peeing clear or light yellow, you’re hydrated. If it’s dark yellow or brown, you’re not hydrated.

Mistake 3: Eating for Quantity, not Quality

Building muscle used to be an excuse for treating your body like the bed of a dump truck waiting for a payload of fill dirt. King-size candy bars? Sure, why not. Bacon-wrapped sausage stuffed inside a bun-shaped mound of foie gras? Bring it on! The more calories the better, or so conventional wisdom said, because you first have to become a human roly-poly before shedding the fat to reveal the

Adonis physique underneath.
This approach worked relatively well for some people, but it was disastrous for many, many more. They just got fat, and they never came back. You deserve better!

Anybody can put on fat weight. You’ve made the commitment to train with everything you’ve got, and sure, you need to eat more, but those extra calories have to come from lean protein and quality carbohydrates with the right amount of healthy fats.

Need to know where to start? With protein, of course. Buy the highest-quality organic, free-range and grass-fed beef, chicken, turkey, and eggs you can afford. For extra carb calories, choose sweet potatoes, rice, oatmeal, quinoa, and other clean sources. Gaining mass isn’t an excuse to eat like shit. This isn’t the time for ice cream and pizza.

Mistake 4: Stacks that are too Stacked

Supplements can provide a solid extra push toward your goals, but only when you take them consistently. So why don’t you? If you’re like many gym-goers, it’s because your approach is too complicated, with stacks that are unsustainably expensive and hard to keep track of.

The solution: Keep it simple, and you’ll simply keep growing—without feeling the financial pinch. Pick supplements that have been shown time and time again to work for your specific goals and to maximize your recovery between workouts.

Desperately seeking size? Sub out your next jug of protein for a weight gainer, which gives you fats, carbs and protein all in one. Struggling to keep up with your intense workout regimen? Consider creatine, branched-chain amino acids, or glutamine—three bona fide recovery boosters that won’t break the bank.

Mistake 5: A lifestyle that Doesn’t match your dreams

If you want to achieve a radical transformation, you’re going to have to do a lot more than just slot a few hours a week of heavy lifting into your iCal app. Yes, you must be an iron-tossing machine hell-bent on gains when you set foot into the hallowed halls of the gym.

But as the Militia captains and the legends who came before them have proven, achieving that jaw-dropping, best-freaking-shape-of-your-life condition takes a total dedication to unsexy things like clean living, clean eating, and getting enough sleep.

Don’t start crying just yet. You don’t need to live like a model or an elite athlete forever if your goal is simply to be a better you. But everyone should try it at least once for a minimum of 12 weeks. This experience is crucial to seeing what results are possible on the other side.

Greatness never takes a break, and neither does your body when you’re trying to add mass. Each day that goes by without improvement is a day lost. The choice is yours: Get better or get back in line!